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Training Log Archive: DrKeith

In the 8 days ending Sep 1, 2013:

activity # timemileskm+m
  Mountain bike O10 9:49:00 87.6 140.9875 /83c90%
  Gym Rehab work3 1:15:00
  Aqua Running3 1:05:00
  Warm Up/Down2 30:00
  Total16 12:39:00 87.6 140.9875 /83c90%

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Saturday Aug 31, 2013 #

Warm Up/Down 15:00 [3]

9 AM

Mountain bike O 1:10:00 [3] *** 10.0 mi (7:00 / mi)

MTBO training on Relay map at Rakvere 3/4 speed technique training
3 PM

Mountain bike O 1:08:56 [5] *** 26.0 mi (2:39 / mi)
spiked:15/19c

Long Distance M50 at world Champs Valgehobuse 26k 19c 108' Rode Hard as f*ck and made 12' errors half in last loop. But pleased with physical tempo-missed 15 and 16 and didn't see cycle path route to 7 due to OOB shading, 8th on both two days but could have been better today esp near end where lost 6mins. Kept catching Ludomir Parafinowicz so a good sign as he was riding well. Good progress though.

Friday Aug 30, 2013 #

Warm Up/Down 15:00 [3]

Aqua Running 20:00 [3]

9 AM

Mountain bike O 50:00 [3] **** 6.0 mi (8:20 / mi)
spiked:17/19c

Rode M20 Sprint course at Tapa-5.5k 19c 40'. Great fun and testing technically with purpose cut maze of tracks on semi open for first 2 controls and no 9 later.Some gates shut so had to go round a couple of times. Good fun! Couple of errors inc wrong control en route to 4. Good prep for pm race I hope?
3 PM

Mountain bike O 44:00 [4] **** 6.6 mi (6:40 / mi)
spiked:21/21c

M50 Open Sprint at Worlds in Rakvere. 43.52" for 6.6k 21c. Really good race started by Rakavere medieval castle. Tricky stuff and bit tentative in places 8th place 10 mins down. Lost 2-3 mins on scrambling up and down slopes I would have flown up and down previously. Ho hum!

Thursday Aug 29, 2013 #

Aqua Running 15:00 [3]

9 AM

Mountain bike O 1:26:00 [5] **** 10.0 mi (8:36 / mi)
spiked:22/24c

Rode Mens Elite Middle at Moedaku-15.6km 290m 24c 1:10000-great course tested a couple of routes en route 86' v good area testing physically and both riding and navig good tech aswell as some good route choice through open area best for both 5 and 8!
12 PM

Mountain bike O 30:00 [3] 5.0 mi (6:00 / mi)

Easy ride round first part of M20 course

Wednesday Aug 28, 2013 #

9 AM

Mountain bike O 1:20:00 [4] 8.0 mi (10:00 / mi)

MTBO training-Janeda 1:15000 nice course tricky area at start in old farm industrial complex. Quite diff to read map so bit slow at start but sure. Error at 10 as old ski tracks overgrown and went in too early at 11 and 14 but ok better tempo today.
11 AM

Mountain bike O 4 [4]

Different part of Aegiividu on 1:7500 much better flow and tempo as easier to read map at speed. No errors and flow and tempo really good. Will ride Tapa before race on friday
4 PM

Aqua Running 30:00 [3]

6 PM

Gym Rehab work 10:00 [2]

Tuesday Aug 27, 2013 #

Mountain bike O 1:05:00 [3] *** 8.0 mi (8:07 / mi)

Training in Estonia-Aegiviidu-1:15000 nice marshy area near Rakeve-mech 65'

Mountain bike O 20:00 [2]

Warm down from O

Monday Aug 26, 2013 #

Event: 2013 WMTBOC - West-Viru, ESTONIA
 

Gym Rehab work 45:00 [3]

Sunday Aug 25, 2013 #

Mountain bike O 1:15:00 [4] 8.0 mi (9:22 / mi)
ahr:119 max:150

Rerun of Long from Ukr National Champs with diff routes

Gym Rehab work 20:00 [3]

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